This blog post has been a long time coming.Even though I discuss this topic on my social media posts and even on my live sessions, it’s so important that people get tips on this.

First off, cheat meals ARE essential.I dont want that to be misunderstood though.I say cheat MEAL, because that’s what it is. a MEAL.Not a cheat day, not a cheat weekend and most definitely not a cheat-cation.Meaninf you eat your normal healthy routine the whole day around that one “bad meal”.Ill explain how I handle my cheat meals, and remember this is just me. This is what’s worked for me and after years of trial and error I found a method that hasn’t caused me to gain weight, feel guilty or have me fall off track.

Most importantly I plan my cheat meal.I used to do them once a week or once every 2 weeks and now since skin removals I have them once a month. i’ve had to be so strict with my nutrition and sodium intake because the salt causes me to swell and makes the pain that much harder and it takes days to get rid of the bloating and pain and truthfully it just isn’t worth it to me.I always know my cheat meal ahead of time! That way when I get to the restaurant, I know what i’m going to order and that’s it.If I want pizza, I know the amount of slices i’m eating. 2-3, and a huge salad.For some reason I truly love colombian food as my cheat meal. Am I colombian? NOPE, but spanish food and mexican food are my favorite.So I get to the restaurant and know what i’m getting, and since it’s been planned I don’t have any regret.

The whole day of my cheat meal I still stick to my meal prep and right back on it the next day. also the day of my cheat meal I drink an extra 64 oz water and the day after too...which helps for the sodium.I also take detox by MOTIV8 to help with bloating.

Even though my cheat meal is once a month I will still retain water because it’s outside my normal eating habits!

If is so important you don’t deprive yourself. IF YOU DO DEPRIVE YOURSELF, and you have a cheat meal it will lead to binge eating everything, and causes many people to fall off,

What people don’t realize is how important they are when done right. having a cheat meal shocks your metabolism and resetting it causes for it to be faster.

If you are truly consistent with healthy eating habits and have a cheat meal a week or a month, you will not gain weight.

I can’t stress this enough. YOU CANNOT OUTRUN YOUR FORK. The gym and working out is not punishment for what you ate. It’s possible long term to outwork bad eating habits. In fact, it’s extremely unhealthy.Feel blessed that you are physically capable of exercising. Use that as motivation. If you are too tired to go workout today, think of those battling cancer and going through chemo treatments truly exhausted, but still making it to the gym to stay healthy. Those recovering from Surgery. Those with major physical limitations not making an excuse. There has been days due to neck pain, surgery recovery, etc that I have not been able to be at the gym. Then there’s most days where i’m fighting through pain just to get through my workout, still maintaining a positive attitude and a smile on my face. BECAUSE, being physically able to exercise is a blessing that some people don’t have. I look at exercise this way... as something that at 400 pounds I didn’t see as important. I wasted years and years of my life being obese and unhappy. My outlet was FOOD. My outlet was other people. Venting to them. Eating bad food with them. Drinking with them. Not making the best life decisions with them.Now i’m at this place where the gym is my escape from everything and anything that life throws at me. I DO NOT take it for granted. It’s where my anxiety is lowered, my mental health is strengthened and my physical health and pain is worked at. I Thank God everyday for the ability to be able to physically workout. Because like I said, there were days I couldn’t, and there will be days I won’t be able to.The gym or exercise shouldn’t be an hour of sweat and punishment. And don’t use it as a tool to try and outwork bad nutrition. It’s a vicious cycle that always catches up to you. If you are working out for the wrong reasons I can promise you that all it will do is make that relationship with good even more toxic and your hate for exercise stronger. So my advice is...find an exercise you love doing.religious or not, spiritual or not, you should look up to some higher power and be fully appreciative you have legs and a body that is capable of exercise.Dont not take advance of an ability you have that others may not.And stop thinking of food as a reward for your workout. Change that vicious cycle

All you need is:1 package of 1lb ground chicken1 yellow, red, and orange pepperAnd any veggies of choiceSeasoning wise, I only use DAKS SPICES (it’s the only seasoning line i’ve ever come across that has zero salt and is so full of flavor. For this I used the ASIAN ZING one.

i sautéed it all together in a pan adding in the seasoning some while it was cooking and more as it was done and I was ready to serve.Once it was all brown and amazing looking, I added spoonfuls over iceberg lettuce pieces.

To me, it was a 10/10. Not tooting my own horn but it was just that dang good.

Making a whole batch with ingredients was cheaper than what I would have gotten at a restaurant.

So amazed by the flavor.If anyone is interested in trying daks...they gave me a friends and family discount code.ANNAMARIE saves you 10%.website is daksspices.com

Love sharing my favorite recipes with you guys! i’m all about “eat according to your goals”...So why not share something I think you would all love.

The biggest advice I can give is...SPEAK TO YOUR DOCTOR.I only share my weight loss journey to help inspire others.After and before neck surgery I always asked my doctors If what I was doing or wanted to do was okay.If the doctor said No, then I didn’t do the exercise.

There are always alternatives to workouts.Ask your doctor or physical therapist.my main objective is to always keep myself active to keep the blood flowing to keep my body healing. Also strengthening the muscles around my joints is key.My surgeons know I am active. Despite pain and setbacks I have come a long way on my journey and my doctors know how important being active is.I make sure my “activeness” is a positive factor with my conditions and that nothing I personally do would ever worsen it or hinder it.Every doctor is different. There are things that I am told I cannot do that I see others doing.example...Arm exercises overhead like overhead tricep extensions.I will personally never do those.Yet, I see others who have had surgery do them.However I will always take the safe route TO ME and I always suggest speaking with your doctor before you just “think” something is okay.Dont be afraid to be a thorn in the side of a Dr. especially if you underwent surgery. You are only trying to keep yourself on the right path for long term care.Its hard enough physically and emotionally to handle such a setback. Everyone heals different. Some longer than others. We all have different bodies.Therefore, do not look online because we are all advised differently...speak to your surgeon or the PA.

As far as after my skin removals...my plastic surgeon was extremely conservative. I had to really wait on all work outs longer than I saw others waiting. But I have to remember that everyone’s surgery is different. They had different doctors. Different incisions. Different in every aspect.​Everyone’s body is different once again. A surgeon who would rather have you wait so that you have better results the long term is key. Don’t be in such a rush that you hinder your own recovery.If he said wait for a certain exercise...I waited.When he cleared me for all activities...I went in gradually.

Holy Guacamole...literally.If this is not one of the hardest topics to give advice on during a weight loss journey! Why? well because its not just most peoples biggest downfall....it's mine too. I feel like once you have mastered this aspect consistently then it is truly smooth sailing. I feel like being in a restaurant makes it so much easier to cheat. Why? Not sure for others but for me its the smell. its the menu. its the photos of all the bad foods I once would order so much of. It is the people I am eating around. I feel like there are just so many factors. I cannot tell people "do not go out to eat with people who aren't on the same journey as you. However for me, I literally avoided it for a good year. Crazy? yeah it is. but I felt like nobody else was living the same way and I didn't want to get sidetracked by people not on track. Looking back at it, I feel like that is just kind of ridiculous but I do not regret it either. The first year was the hardest because legit did a complete lifestyle change. Waking up one day and changing my life. So it wasn't a slow transition where I cut things out here and there. I legit just went cold turkey on almost everything. From soda, to how I drank my coffee, to fast food, to legit everything.Here are a few tips that I truly feel would be so useful....When eating out....SPEAK UP!!!! USE YOUR MOUTH!!! You are paying for your meal... do not be scared or intimidated to ask for things to be cooked different. To ask for something to be taken off your sandwich, to remove a condiment, to change the side of fries to a side salad.What I can tell you from years of experience is that every restaurant I have been to has never told me no. Have they told me it is $1.00 extra, yeah. but that dollar for my peace of mind knowing I am sticking to my goals... no problem.Eating a sandwich? A burger? is the meat listed as fried? Tell them you would like it to be grilled instead. Is mayo listed as a topping? Ask for on mayo. Let me tell you...the calories and sugar in mayo is most definitely not worth it to me anymore. Change the bread to a bun of lettuce or whole grain or whole wheat.Having a salad? Biggest advice I can give is to watch those toppings. The craisins, croutons, sunflower seeds, etc are just added calories. And lots of added calories at that. I can guarantee you that a chicken caesar salad can be more calories than a burger. That is INSANE. If we were to know the calories on salads we would be shocked.Watch the dressings. Caesar, ranch, blue cheese, etc are the most fattening dressings ever. 2 tbsp. can be hundreds of calories. Ask for oil and vinegar. A trick I do when getting dressing is dip my form into the dressing first to get it on my form then pick up salad with the fork. It just gives you the taste first. Works every time.The bread basket? if you are with people who are eating healthy just ask to not have it brought to the table.The chips and salsa... know your limits. I either do not have any or I say "I am going to put 10 on my plate and this is where I stop"give yourself the pep-talk before.

Drink water. I legit drink 3-4 glasses, keeps me feeling full on top of drowning out the sodium from seasonings and oils restaurants use.You are 100 % responsible for yourself. It is so hard with the temptation around you but at the end of the day, no matter how hard it is to pass up temptation the reward in the end of sticking to your goals is better.

I don’t know at that point I realized the definition of true happiness. But I can tell you right now it was when I chose to look at my life from a different standpoint. So many things were happening. So many setbacks. Some I chose to publicly announced, and some I chose to keep private on my journey. my physical setbacks throughout my journey have been no joke. From herniated desk‘s from motor vehicle accidents, a knee injury, surgeries, etc. I felt so long feeling like a victim. I kept thinking why is this all happening to me. I’m a good person. I share nothing but good vibes. I try to do everything in life according to what people would say is the right way. Being honest, being genuine, using my heart. Not going through life with a catchers mitt on both hands with a “what’s in it for me” mentality. But at the same time I just felt like I was drowning. One thing after another would happen. As soon as a situation would start to get better, poof it was worse times ten. But i’ve still kept the mindset of “one day it will turn around”. I have watched people be dishonest and win and win and win. I’ve seen the ones I know with money get into a position of getting more money. Those same people with perfect health never get sick, never get injured. I always thought “how the hell is that fair” They’ve done such grimey things in life. They aren’t genuine. They don’t deserve it. But me...I stuck to my ways and realize that I have been given mountain over mountain to prove they can be moved. To be that success story that people can say “well she went through it and look where she’s at”. The excuses people make to give up we’re just another obstacle I overcome. I’ll still push through pain, i’ll still grind. I remember my Grandma always saying “If your intentions are pure, God will always make sure things are in your favor one day” but I would have to always have an obstacle. And i’ve finally come to realize that the “why me” mentality....has to end. I changed it to “what is this teaching me” and “how can I use this to help others” and truly began that mindset and boy has my life changed. All the money in the world...the nice cars, the big house...all of that is pointless if you don’t have internal happiness. If you can’t look in the mirror every day and love what you see. If you can’t go to sleep without some type of anger or jealousy or bitterness in your heart then you aren’t internally happy. If you always want what others have you truly aren’t content. It’s about using what happened to make me better not bitter...and holy cow have things truly moved in my life. I can look in the mirror and say “Damn girl, you look great. you’ve taken no shortcuts. It’s taken you a long time of trial and error but look at you.” it’s about “no you can’t do the workouts bothers are doing but you can kill it in the workouts you can do.” it’s the actual “full heart” feeling when doors open for you. The ones you knocked at for years that wouldn’t even look through the peephole let alone open that are now wide open. It’s about people and companies wanting to help you. Don’t get me wrong, people without this mindset win too. but not forever. Me...Forever is it, because my motives are genuine and my heart is pure. I needed to simmer a little so that when I changed my thinking I would rise as a whole damn fire. I found my passion in helping others even if they don’t appreciate it. I want to feel like I left someone better than I found them. That’s true happiness. Stop tying a smile to material things. Be honest as a person. if you have to lie, cheat or steal to move up in life, it will eventually catch up to you. You’ll become stagnant, or you’ll lose it all. Maybe not financially but personally. Karma works in unexpected ways. Those you love can get sick. Maybe your relationship or marriage will go straight to hell. It will come back in a different form. Think different. take losses. take chances. leave the job you hate. leave relationships that just aren’t bringing you pure joy. stop sacrificing your personal happiness for kids, family, jobs, etc. take leaps of faith. you might struggle, you might fall flat on your face, you might lose people in the process. but trust me, you’ll learn true happiness . And baby, there’s nothing like the feeling of nothing disturbing your inner peace.

All I can say is, failing to plan is planning to fail. That is one of the biggest, most important things to remember on a weight loss journey. what are you are referring to healthy eating or working out, planning ahead is everything.While planning a quick (shorter than originally planned) trip to seaside heights, I knew I had to do my research. First, find a place to stay that had a gym. There were none in seaside heights and not for nothing but everyone I stay on the boardwalk I just get grossed out by the hotels, loud noise, etc. I’m 31 years old and I actually want to enjoy my sleep lol. If I was a college kid, it would be ideal but my life is pretty nonstop and rest very important. Not to mention the cleanliness. i’m an organized neat freak and well the smell of mold will keep me up, so I always choose to stay about 5-8 min away in Toms River, NJ.Found a great place with a small little gym, and ended up getting in two of the best workouts i’ve had since surgery. So biggest advice I can give, do your research...I get it people think they don’t have to workout on vacation. ME however, i’ve lost a good amount of time in the gym due to surgeries and I have goals to reach. If you are the same way, then a few minutes of driving or a few extra bucks will be worth it. Plus, most hotels that have gyms are better than motels! just saying! NOW, the biggest component in weight loss...NUTRITION.I have been saving my cheat meal for weeks to have it at the boardwalk. However, once I was surrounded by the smell and taste of grease, I just didn’t want it anymore. normally that’s what makes me cave. Instead I just kept saying to myself...”Girl it’s not worth it”. I took out my phone and googled the list of jersey shore eats. Found a place that makes protein packed fruit bowls and smoothies. while the fam had pizza, funnel cake, etc...I stayed strong. had ONE bite, and that was all I needed to feel satisfied.i brought my gallon of water, kept it in the cooler in the trunk and kept going to refill it. I thought ahead and it made all the difference.As far as eating out? Well, obviously on vacation you can’t bring your stove and oven nor did I want to cook so I researched all the restaurants prior. The fam wanted mexican food, so I researched the on with the best reviews, and I knew they would have fajitas, but I ended up getting a fajita salad so that I wouldn’t be tempted with the carbs and sodium of the rice and refried beans. If you know me, you would swear I was mexican in my past life because mexican food is hands down my favorite. I am always always craving it. So a fajita salad hit the spot. limited myself to 10 chips with salsa and stopped. I swear the bottomless chips are the hardest to resist especially when they are made there and all warm, lol.Anyway, when we ate breakfast at “Bobbers” which is most definitely the number one breakfast spot on the shore. (And I say that with years of experience hahaha) I had an omelette with bacon and spinach and onions. I know that for some reason the bacon there is like the least greasiest, and I added lots of veggies like spinach, onions and broccoli. Oh and I swapped out the toast and home fries for fruit. Winning once again.I can promise you, saying no is so worth it. it’s hard to avoid temptation, but it’s more hard to look in the mirror and hate what you see, or get on the scale and be so pissed at yourself.To me it’s not worth it. All I can say is on the ride home I sure as hell will not feel bloated and full of regret. I feel len, and proud.All because I planned ahead and stuck to it

Lesson here...plan ahead, read reviews, look at menus, call hotels, etc.when you are traveling it is very possible to stay on track. Don’t let others around you eating bad make you feel obligated.I will be the first to admit my family doesn’t eat as healthy as I do, but I can say that it doesn’t stop me from sticking to my goals. your results are a reflection of your choices. You can’t outrun your fork. If you want something bad enough you will stick to your planned meals and workouts. Nothing and I mean nothing tastes as good as reaching your goals. your clothes getting big, the scale moving, etc!!

Remember all of this when planning a trip! A quick one or a long one. do that research!

I could not sleep to save my life the night before. I was not scared about the surgery, it was not the fear keeping me up, although I thought that would be the reason. I thought I was going to be up scared about the pain, about the outcome, etc. Instead I was stressing about recovery. I wanted everything cleaned and organized. You know, trying to worry about thing I had on control over. Would you expect anything less from me? I was worrying about things being in arm reach since I would not be able to bend or reach things high up. I was worrying about everything being organized and clean since I knew people would be in and out of the house. I had all sorts of emotions. I was just a basket case. Making sure everyone knew how much I loved them, making sure everything was in place God forbid I did not come home. Yeah, I definitely thought like that. I remember taking my nightly walk around the block on the phone with my twin sister and telling her how I had written notes to loved ones God forbid something happened. Making sure she was on top of everything because she more than anyone I know is able to put her emotions aside and take charge when something tragic happens. I had to prepare for all of that. I mean my neck surgery truly left me with some type of post traumatic mindset. Not even a scared feeling, just a freaking emotional basket case feeling. Okay enough with the mindset before surgery because I am even getting emotional thinking of how emotional I was. I guess I am “extra” to some. But truthfully I am a worrier, and even though I try to always think positive, I also always try to be real.We got to the hospital right on time. Even though we left with lots of time to spare, we literally got there right for 7:00 am when we were told to. I guess I had forgotten what I95 traffic was like. It was my first time at Norwalk hospital. I was so used to the hospitals in Bridgeport and this was just different. Yes, Different. In a very good way. The staff were amazing. Not just the desk staff and security, but the nurses came in one by one and introduced themselves saying that they would be in the operating room. Yes, one by one…I can think of like half a dozen. Then the anesthesiologist came in and it was not just a “Hi I am your doctor, bye” but he stayed there and conversed and was just awesome. They all literally made me so comfortable. They kept coming in and asking me if we had heard from the surgeon. It was about an hour after the surgery was supposed to start. I guess he had called the hospital, but they had not relayed it to the nurses and doctors working with us. Not his fault at all. Then there he was, the man of the hour…literally. I was so happy to see him because this meant it was about to happen. Like my surgery was going to start as soon as he was ready. He told me to stand up, I lifted my gown and he drew the markings on me. Yes, just like you see on TV. It was just like that. Exactly how I expected. Seems like that is the only part of surgery and recovery that actually matches what you see on TV, but ill get to that later. He then left, and a few minutes later they came to take me away. I said “wait, I need to say my goodbyes”. I started crying and I gave the two most important people to me a hug and a kiss…and of course, a fist pump to the one person in this world who gets what that meant. It’s this sacred bond. You get me, I got you type of bond. A dynamic duo type of bond. A bond that you legit feel in your soul. (I am now getting that lump in my throat and tears in my eyes even explaining that bond because there is nothing in this world that compares to the feeling of someone who gets you). Because I asked to be sedated before Anesthesia and surgery…being wheeled away was the last thing I remember until I woke up.

Let me just start off by saying I hate cooking. I mean I really do not know anyone who loves it unless they are passionate enough to do it for a living. Actually I am not sure if it the cooking I dread or the cleanup afterwards. The dishes, the pots, pans, etc. Before I started my weight loss journey, I never cooked….let alone cooked healthy. Obviously, I knew how to cook, but I just didn’t. Think about it, why cook, when I could quickly hit up a drive-thru? Why cook a meal when I could place an order over the phone and pick it up or have it delivered. I truly do feel that convenience plays a major rule in the obesity epidemic that is plaguing the Country. That however it a subject that is meant for a whole other blog post. When did I start meal prepping? Hmmmm almost immediately after I started my weight loss journey. I realized that if I did not plan ahead and have my lunch at work already ready to eat, then I would go to the food court and eat crap. Or even if I opted for what I thought would be a healthy option, might in fact have tons of hidden calories. Maybe in seasoning packed with sodium, maybe in processed additives…who knows. But I didn’t cook it so how could I be one hundred percent sure it was going be healthy enough to keep me on track? Prepping my meals for the week became a must. I set goals for myself and I realized if I truly wanted to reach them, I needed to be strict and goal regimented. I need to set time every Sunday to make it happen. When you want something and enough, you sacrifice. Now…how about those who just do not cook? What about those people who really cannot make time? What if you just want a variety of different lunches or dinners, or even breakfasts for the week but cannot take the time to cook so many different meals just for one person? Or better yet… Check out this scenario….Say you are on your weight loss journey, and you undergo a physical setback or surgery where you cannot workout and you still need to stick to your healthy eating regiment but you can’t physically cook your own meals? WELL, I will raise my hand to that scenario. Actually I will raise both hands. Before my skin removal surgery, I reached out to the owner of Edibolic Kitchen. Edibolic Kitchen is a meal prep company based out of CT. Not just offering meal preps but even catering. They offer so many options on their website. (link at the end of the post). You can either design your own meals daily for the week where you choose your protein (beef, ground turkey, fish, chicken, etc), and even the ounce of protein as well as your carb choice and the amount of need and the best part is even getting to choose the veggie and measurement you want as well. You can literally at according to your goals. It is that simple. There are also weekly specials. Yes, those are a tad bit more expensive but it is a good amount of food. I have even found myself being able to spread the specials to two different meals because it is a larger portion than I would normally eat. Oh and let me just tell you guts about the cinnamon protein pancaked with Turkey bacon. Holy guacamole…I could never get tired of them. Even if you wanted to try to make them yourself, it will never come out as good as how Edibolic makes them. Here is the best part…the food is not frozen. It is not like other companies, and no other meal prep service could compare. They even deliver. Uhm yes, they deliver. Like right to your door, in a cooler bag with icepacks incase you are not home. There is a $10 charge for all delivery. But in the scheme of things…let’s be serious. The amount of stress and time you spare yourself from not worrying about prepping, it I truly worth it. If you do not want to pay to have it delivered, there are multiple pick up locations across the state and I am sure there Is one near you. There are two days for pick up or delivery which are Monday and Wednesday. All of the cut off times are on the site. You even get text and email reminders. Now after my surgery, I had two meals a day form Edibolic. The owner made sure I did not have to worry about placing the orders after surgery, he had it already set to be at my door. Guys, you have no idea how helpful this was. Not just the fact that I had meals to eat after surgery because I could not physically cook, and did not want to put that stress on those already taking care of me…but I now had healthy meals. I was eating according to my goals. I knew I would not be in the gym for 2 months and I still needed to maintain and even lose. It was a lifesaver. I cannot put into words how helpful it was. If you are in the CT area, I highly…and I mean highly try it out. Even if you just do it for a week. Most people do not know what to eat when meal prepping or where to start. Let the meals from Edibolic set the stage and you can then try on your own. If you have a hectic schedule and want to make sure you are staying on track, then this is for you. If you are tired of making two different meals for dinner…one for you and one for your family, then this is for you. If you are undergoing surgery, or have a physical setback and want to stay on track, this is for you. There are those reasons and so many more. I have had an amazing experience an truly appreciate the service I got from Edibolic. Not just the convenience but the fact that it is FRESH food that shows up at my door…it is a win-win. Once again this is a service based out of CT and is currently only offered to those living in CT. If you are interested in trying them, order online and enter annamarie20 at checkout. This isn’t at all an AD or a paid promo from Edibolic. This is a genuine Thank you to Josh and the staff at Edibolic for playing a huge role in the recovery of my surgery. I lost almost 10 pounds after my surgery, (not including the skin taken off) and I highly recommend this company to anyone looking for a meal prep service

For the recovery of the skin removal, I never knew what to expect. I just did not. Every single time I spoke to someone who had went through it, they always said “its just so painful I cannot even explain it or put it into words”. Let me just say how much that response frustrated me. Like how can you not put it into words. I am genuinely wanting to know how my recovery will be, and you cannot even compare it to anything? Nope nobody could. I even had a woman tell me, she had 6 C-Sections and a hysterectomy, her gallbladder removed, and the recovery for the 1st week or 2 was more painful then all of those combined. GREAAAAAT. Hellllo FEAR. Actually the fact that nobody could tell me how it felt made me even worse. I did not know what to feel. Because of the complications of neck surgery and my airways shutting down after that surgery, I just did not know what to expect. I made sure I met with both the neurosurgeon and orthosurgeon who did my neck surgery 4 months prior to Make sure that this was something that was okay for me to do. I did not want to hinder my recovery and the healing of the neck fusions that were healing. Both doctors knew my surgeon, spoke highly of him and gave it a green light. That definitely put me at ease. It was all falling into place. Although it was having a hard recovery, I had confirmation that these surgeries would not at all hurt me in any way. I did my research for post op. I got my gingerale, purchased bunch of crackers and stuff to have after surgery because I get very sick after anesthesia. I was told to purchase loose panties, nothing that would cling, and to purchase joggers, lounge pants, etc. I was told by others that I would be extremely swollen, so to buy a size up. I thought it was crazy, but boy were they right. I also then got all of the different antibacterial body washes, and anything and everything possible to prepare me. I stocked up on all my vitamins, and anything I knew that I was going to need because I wouldn’t be driving for a while. I wanted to emotionally prepare myself but the thing is….I did not know how. I was never going to be ready. I lived my life a certain way for so many years. Being ashamed of my skin, hiding my skin, not being able to wear certain things because of my skin. A huge part of my life revolved around it. I just thought to myself a whole lot. How were my clothes going to fit? Would I be the same size? The surgeon said I would probably be the same size, but that clothes would just fit different. That brought relief, because I could not even imagine being able to afford all new clothes. Not just normal clothes, but new gym clothes, new bras, new panties, new jeans, not even thinking about new clothes for dressing up going back to work. I worried about all small things. But that is me. I am a worrier. Anyone who knows me very well can truly say I worry about things that other people probably do not even think about.I worked so hard. Literally so hard. Every single workout, every single healthy meal, every single sacrifice was leading me to this very day. The hard work was about to pay off. This was about to change my life. If I can say I felt one emotion the most, it would be just this energy of feeling so grateful and thankful. Thankful for the opportunity to really have this taking place. Thankful for those making it happen. Thankful for the help in every aspect. Thankful to God for so many reasons. Not just for the opportunity and having such amazing people in my life, but for the strength that I had gained. I do not just mean the physical strength at the gym, and the mental strength sticking to my goals. I mean this inner strength that got me through my weight loss up until this point. I still remember when I was ready to go for weight loss surgery and decided not to. Signing up at the gym and never looking back. Thankful for that very day. Thankful for the mindset I have. Knowing I could make it through anything. Knowing that I never made an excuse to not workout or eat healthy. I cannot even explain it. My mental strength became a trait that so many people grew to admire. Nobody knew the things I have battled throughout my journey. In every single aspect. Physically, financially, personally, emotionally...etc.! Battles after battles and I just prayed for the strength to always get through whatever I was going through. That is why I just felt this overwhelming feeling of just being grateful. All of my decisions right and wrong lined up like stars. I was thankful to those who genuinely supported me. Many people from day 1 watching me grind and grind. Seeing the work I put in and knowing what I had gone through and faced to get me to this chapter in my life. Many people will watch the journey on social media and obviously be happy that I had just come so far and I was finally getting this done. But then there are those people who just know me personally and were in tears of joy knowing my skin would be gone.I would take walks multiple times a day to stay active before my surgery, and I would just THINK. I would see flashbacks of all the last few years. From the start, being over 400 pounds. My 1st day in the gym. My walking in Unity park in Trumbull to lose weight, my size changing in clothes. Going from a size 28, to a size 24, then 22, then 20. I was so happy when I got into a size 18. Then a size 16, then 14, then 12, and then 10. But Once I became a size 8, it was like WHOA. HOLY GUACAMOLE. I did this. The feelings of joy in the dressing room when my clothing size got smaller INSTEAD of all those years I spent crying in the dressing room because of size getting bigger. These are things that were just crossing my mind. These are the flashbacks playing in my mind. That’s all they would ever be. Memories. Then the day arrived. March 28th, 2018. Hands down the biggest day of my life. A day that every other life event could not compare to. Not because it was more important, but because it was completely different. Nothing could prepare me for this. Not an article, not a blog, not a previous patients advice, not the doctors advice, nothing. This was going to be the most physical and emotional rollercoaster I was ever going to get on. (To be continued)

I am as transparent as possible about my weight loss journey, or at least I try to be. My hanging excess skin was something I discussed openly and often as I felt comfortable doing so. After spending years tucking it into my clothes, hiding it, wearing layers and layers of compression...not to mention the days where I could no longer get undressed in front of the mirror because I emotionally could not handle looking at how the skin just hung. It was hard for me. I worked so hard. Obviously people around me saw the work I put in. Not just at the gym but with the healthy eating. They saw my journey as motivating and inspiring....however as good as I felt about what I had accomplished, I just did not feel okay with what I saw in the mirror. Now please...please...do not think that it’s a form of self-hate or that I did not love myself, because well that is far from the truth. I spent years being morbidly obese hating my body, and it is a completely different feeling. It is more a feeling of defeat. Like you killed yourself working for a trophy that you deserved but couldn’t obtain. Sounds crazy I know. To those in the same boat, you get it. To those going through massive weight loss and scared about the excess skin outcome, please realize everyone’s body is different. Everyone’s skin is different. I know people who have lost less pounds but have way more excess skin. Then I see people who have lost more pounds but barely have any excess skin. Let me also say, not everyone who has the excess skin let it affects them emotionally. I know I sure as hell did. I put off the procedures for a while. Many reasons. Emotionally, financially, physically, etc. Then I realized, if I keep waiting for the perfect time, I would never go through with it. So you know what? Sometimes you just need to let go of all the reasons holding you back and just jump in.So I Jumped in. I called the plastic surgeon I had done all my research on, and I made an appointment for a consultation. I chose Dr. Alfred Sofer in Fairfield, CT.Let me tell you. I did serious research on this Doctor. Not just being fascinated by the before and after pics on the website of his surgery center, but all of the reviews of prior patients, etc. I was truly set on him being my surgeon, but I also had to keep in mind that he may not be the doctor I chose. I may not click with him. I may not like his approach, his staff, his bedside manners, etc. Those are all things I take very serious. I have to click with the doctor. I do not care how good a surgeon is in an operating room if he does not have good bedside manners.The consultation day came. My mom came with me, because she more than anyone in this world keeps me calm. When we got to the office, the staff was amazing. Friendly, outgoing and attentive. I was shocked at how advanced they were. There was no piles of paperwork. It was all done by Ipad. How cool is that? We then went into a room and I was told to undress so that the surgeon could take a look at the excess skin problem areas and let me know different options. So I took off my clothes, the surgeon came in and I let him know my main concerns about my body and he let me know what I would need to have done procedure wise in order to get rid of the skin. Biggest concerns were my stomach and my arms. That was when I found out, that due to the length of time of each procedure, it would need to be two different surgeries. Now do not get me wrong, I see other surgeons on TV do many procedures all at once. I know people personally who have gone to doctors out of state and had way more done and all at once. I just know that if I did choose this surgeon, this was his approach and I needed to be okay with that. What I realized is that he is very conservative, and I was not going to question it. I respected it. My stomach was going to need liposuction, then an incision around my lower stomach horizontally like a belt, and then very possibly a vertical scar all the way up the middle of my stomach as well. He said right then and there that he was going to do everything he could to avoid the middle vertical scar. I also had almost no chest left. I went from being a size DD before weight loss to being smaller than a B. Not to mention how weird and flat they were looking. If I decided to go through with the skin removal in the abdomen, my skin would be pulled down, making my chest be even smaller. We discussed implants and how they would then cause my body to not look weird once my excess skin was gone. When I think of implants, I think BIG breasts. I did not really realize people get them just to have “something there”. He told me if I did decide to go through with the breast augmentation, that they would be the smallest possible implant for my body frame. He was all about being as conservative as possible. He knew I did not want anything “artificial” looking. I just wanted to look NORMAL. Then, we discussed my arms and back excess skin. Boy oh boy did I work hard on my arms when lifting weights. I had amazing biceps. But as soon as I lifted my arms, there was those bat wings of swinging skin underneath. He said we would need to do two surgeries. One being my stomach and chest, and the other being my arms and back.Now many people say…”Oh My God, how uncomfortable is it standing there naked in front of a doctor while they pick you apart telling you what is wrong with you?”. So let me set the record straight…it is nothing like that if you find the right doctor. This surgeon did not have me waiting in the room a long time. He came in and was very compassionate, friendly, outgoing, etc. He listened to me tell him about what I have accomplished, he asked me questions about what my concerns were, and he listened. Not just listened with his ears, but you can tell he genuinely listened with the care to help. He answered any and every question I could think of, and did not make me feel like I was “just another patient”. After the physical exam, we went upstairs and sat with Jennifer the surgical coordinator for over an hour and she went over everything. The financials, the procedures, etc…and was just an open book. Not a sales woman trying to sell me on the surgeon like I see on TV. She was personal sweet, and personal. The actualat is what is key. She was relatable. She was real. Those are the things that I picked up on.After getting all the info, there was no need to “shop around”. I knew in my heart, this was the surgeon I was choosing. I was not buying a car, I was making a life changing decision. I was going to put my future and my body, and even my life in the hands of this doctor.I called the office shortly after and set up a surgery date for surgery #1. I had my pre-op with my primary care doctor. I then had my pre-op with the plastic surgeon.The day of my pre- op with the surgeon, he personally spent over an hour with me, and went over every single aspect. When I tell people that, they are in utter shock. No, not an employee but the surgeon himself took the time to go over each consent form explain them and explain each procedure from beginning to end. I had a notebook of questions and he answered every single one with honesty. It was a long appointment, and I left there feeling like I was making the right decision by choosing him. He just had a way of putting my anxious nerves at ease about these procedures. Once I signed my paperwork, that was it.Once I had everything set, I then started showing my actual excess skin on my social meda accounts to my followers. I finally felt comfortable doing so. I mean, the skin was going to be gone soon anyway, so why not. But it is a whole lot harder than you think. It took a whole lot of guts for me to publicly show what humiliated me. What I had spent so long hiding, I was now going to be showing to people all over the world. But I had to do it. I had to show others the whole truth behind my transformation. I cannot tell you how many people were supportive of this decision. How many people were shocked I was hiding all of that skin. It felt good afterwards. I no longer had anything to hide.My next blog will be all about my actual 1st surgery itself and the recovery. Stay tuned….​

I can honestly say, I never would have imagined I would have the physical limitations I do when working out. I never thought I would ever encounter the physical setbacks I have encountered on my journey. From Knee surgery in December 2016 to neck surgery in November 2017, I have had my share of reasons to throw in the towel. However, Fitness is the largest part of my life. Weight loss is a journey I am on for life and I realized that I always have to find a way to do what I can. These obstacles and road blocks aren't there to stop me. They are there for me to prove how bad I truly want to accomplish my goals. Not just my own personal fitness goals, but my goals in trying to show other that massive weight loss is possible. There are days when I have no clue how I am going to push through the pain, but I get dressed, lace up my Nike's and make it happen.Now do not get me wrong. I would never push my body to the point where I am inflicting more pain. I have had both knee and neck surgery, and every exercise I do, every machine I use, my doctors are very aware of. It is important to keep your body moving, to keep building and strengthening the muscles around your joints, discs, spine, etc. In the long run being active is so important.It has been hard for me not just physically, but emotionally and mentally because of my physical setbacks. I will never be able to lift as heavy as I see others. I now have fusions in my neck that need to heal after getting surgery. There will always be limitations. But you know what? I will never give up. I will never stop.Due to other herniated discs in my back, I will not be able to do all the workouts I see others do. But I modify workouts, and do what I can to reach my goals. It does not always matter how you reach a goal, as long as you reach it.So next time you try to push someone because you do not think they are working hard enough, just realize that they could be fighting a physical battle and they are still giving it all they have. Just like me.

So moral of the story. Whatever you are going through. Herniated discs, hurt knee(s), fibromyalgia, shoulder pain, etc. There are workouts that you can do. Do not give up. Just find a way. Be the person who does not give up despite all of your reasons you could. You can do it

Hey fit fam! Made these yesterday for Thabksgiving and they were a HIT!Even if people don't like Brussels sprouts and asparagus I bet they will eat these!FOR THE SPROUTS--get fresh sprouts. Wash then slice them in half across the core. Throw in a bowl, add black pepper and a little sea salt. I added flavor God seasoning too but that's my preference . Add 2 tbsp EVOO and just use your hands to coat everything evenly. Put on cookie tray or in silver to go pan like this but only create one layer. Then cut up 5 slices turkey bacon! Place on top and then bake at 400 for 30 min!FOR THE ASPARAGUS--cut off bottoms and wash. Season with black pepper and a little sea salt. Add a few sliced washed mushrooms. Take 2tbsp EVOO and mix all together wit your hands. Then add breadcrumbs. I sprinkle them but if you measure it's probably 1/4 or 1/3 cup. Mix alllllll together so the asparagus has some of the breadcrumbs. Then bake 400 for 30 min! You can do this without the breadcrumbs but for holidays people love this!

These can be used any day for dinner! Not just holidays! But if I go somewhere I'm bringing a healthy side!

I seriously could never express how much the products by this company have changed my life.I am getting many emails about what products I use by them, so ill just give a quick break down.And as always, you can save 30% off your total purchase by entering ANNA30 as a discount code at checkout.

​BURN- (Before my workout) I take this 20-30 min before my workout. it gives me energy, but not in a jittery, rush type of way. It gives me the mental focus and truly helps me carry through my long intense cardio sessions.

AMINO- (during me workout) I take this during my workout, along with water.​​​​​ Amazing for electrolytes and muscle recovery, lasting energy, etc)

PROTEIN- I use the protein powder for shakes, baking, EVERYTHING.

I also use some of the pill supplements. Skinny sleep, the beauty line for my hair, nails and skin which has done amazing things for all three.

Hands down this to me is the best company on the market. I will not post or promote something that does not work for me. I contribute a good portion of the last 4-5 months of my successful workouts ​​​to this line!​

I have come to the conclusion and I just personally but with helping others that weekend is the hardest to stay on track. Just like always you have to plan ahead. When I know that I am on the go running around I always keep healthy snacks in my purse or car. My gallon jug of water stays in the car with me. (Like a child haha). I plan my dinners ahead of time. If I know that we are having company I plan a healthy but tasty meal. For example last week and we had a cookout. I had turkey burgers for myself and my best friend who is also on her weight loss journey, while the others had hot dogs and cheeseburgers. We had both healthy sides and unhealthy sides, salads for us, and baked macaroni and pasta salads for everyone else. I don't fry anything. Literally nothing. Not only does the smell make my stomach curl, but I won't put it in my body. If you're taking your kids to an event or carnival, eat ahead of time and bring snacks with you that way you are not tempted to eat the bad foods at the stands. Keep a bottle of water In your purse. Water is your best friend! Sodas and juices are things you want to avoid like the plague! Honestly it all comes down to planning ahead. Like I always say "failing to plan means you are planning to fail". The worst thing you can do is ruin an entire week of hard work on a weekend. It's just not worth it

A real important question I get is “what should I eat after my workout?”

Guys, eating is so important after you workout. Especially protein packed foods!

I have days where I finish my workout, and the last thing I can think about is food, and then those days where I finish my workout and come home and I’m so hungry I could eat the whole kitchen including the sink itself, lol.

Here’s an idea of a few snacks you could be eating after you finish a workout in between meals.

Cellulite? Uhmmmm yeah, almost every woman suffers from it. and if you don’t? well you are extremely lucky!

I suffer from it more now than I did when I was over 400 lbs. well actually its only more noticeable because my legs are smaller? Cellulite does not ever completely go away naturally. Regardless for what creams, gels, wraps, etc. that people talk you into. If you don’t believe me, speak to a doctor. People will try to sell you dreams and give false hope off of edited pictures.

The only way to decrease the appearance of cellulite is by working out and eating healthy, and remaining constantly hydrated.

There are really some good workouts to help you. My cellulite is still visible, but it has decreased a whole lot to where its not that noticeable.

Here are a few leg workouts that have helped me:

Squats using the exercise ball

(this is where you put a stability or exercise ball b/w your legs, keeping your knees behind your toes, and all your weight In your heels…and SQUAT…but squeeze your knees inward. You need to put as much pressure on the ball as you possibly can when you are squatting up and down)

Butt bridges

(you lay on your back with arms at sides, and tuck your feet under you knees. use your heels to push and thrust your hips upward in the air, but you need to keep the upper part of your back on the flood or mat. Repeat it atleast 20 times, for 5 sets)

Mountain climbers

(on all fours, feet on tippy toes use one leg and keep bringing knee to chest, as if you are climbing up a mountain)

Resistance band side leg raises

(put resistance band around calf. Lift your right leg up and out towards the right wall. Keep your leg straight and just hold it for 15 seconds. Work your way up to 30 seconds)

All squats, floor leg exercises like leg lifts, leg kick backs, etc.

All of these exercises help to tighten your thighs, booty, and even saddlebags!

Also remember, weights are key. Do not be afraid to walk into that weight room! Lifting weights is so important when trying to lose weight.

A lot of people ask me “how do you stay motivated if you don’t see the scale changing”.

I will try to keep it short because this is a subject that sends me talking forever, lol.

First things first…just because the scale is not moving, does not mean your body is not changing. There are what we call “non scale victories”. For example, pants being looser, rings on your fingers being looser, noticing size of stomach getting smaller, curves starting to show. Anything. Just because you don’t see the number n the scale getting lower, does not mean you are not making progress.

I would be lying if I said that I didn’t have days or moments when I get discouraged.

I’ve been on my journey for a few years now, and it still happens. Those moments where I feel like I’m working so hard in the gym, eating so healthy and I’m just not losing.

So what do I do? I change up my routine in the gym. I add an extra 10-20 min of cardio to my workout at the end, and lift lighter for more reps.

Changing up your workout is important. You cant expect to do the same thing every single day for months on end, and always see progress.. eventually your body will get used to it.

Then, change up what you are eating. Eliminate something or replace something. For instance, I like to really eat my main carb with dinner. I stopped doing that and switched my sweet potatoes to my lunch, and noticed a difference. You would be very surprised what a difference small changed can make.

Also, (and I meant this in the nicest way possible)….

Make sue you are not lying to yourself. Are you really eating extremely healthy?

Could you be sneaking in a few cookies here and there, or eating bigger portions?

Maybe try to 2 weeks to write down everything you eat, and the calories it is. Total it up at night and really see that you may not be eating as healthy as you thought you would.

Last but not least, always remember this is a process. You did not gain all your weight in a week, so you will not lose it in a week. There are zero quick fixes to natural weight loss. It takes time. Months, even YEARS. Yes years. Its taken me y ears and im still going. So imagine how discouraged I might get. But I keep in mind that I have come so far. And if I had given up any of those times I would not be here today. I wouldn’t be down almost 200 lbs. I wouldn’t be writing a motivational blog to people trying to lose weight. I have gained so much knowledge in this experience, and I am always happy to help anyone who is truly committed to the process.

Weight loss is a personal journey, a personal commitment you are making with yourself, for yourself.

Don’t give u p, no matter how many times you get discouraged. There is a light at the end of the tunnel. I promise you. Im living proof.

Hi guys, if you follow me on IG, then you can see I am sent products all the time. Because of my large following, I am beyond blessed to be sent tons of products all the time, from clothing to shakes, bars, drinks, EVERYTHING. Some are from newer smaller companies, and others are from larger worldwide companies.

This blog really isn’t me grading these companies. Honestly its not even remotely like that I’m just basically naming my favorite products that I use constantly and that I feel are successful for anyone on a weight loss journey or someone looking to become healthier or fit.

Having products that you enjoy while changing your lifestyle makes it so much easier to stick to.

Let me also add before you read any further…that I was not paid by any of these companies to write this blog. These are my honest opinions.

PROTEIN WATER?- Hands down...I would say TRIMINO is the best one on the market. Not only does it due what it says it does, which is to boost metabolism and curb appetite… the taste is AMAZING. The peacho ne is my favorite. What I love is that it doesn’t have that “protein taste”. I could go on and on about this product. No other protein water on the market could compare IN MY OPINION. They can be purchased at many stores, gas stations and restaurants as well as gyms. On the website DRINKTRIMINO.COM there is a link where you enter your address and they tell you where they are sold near you. You can also order directly from the website.

PROTEIN BAR?- I would have to say taste wise is Quest. Hands down. Filling, tastes amazing, and low in carbs, high in protein. Second, I would go with detour bar. Both are sold in almost all stores, or on the websites. Questnutrition.com and detourbar.com

CHIA BAR?- Health Warrior Chia Bar! Every flavor is out of this world, and they are low in calorie. Can be found in stores or online at wellandgood.com

PROTEIN COOKIE? There is no question with this one. It is Lenny and Larry’s Complete Cookie. Each flavor is to die for, they curb a sweet tooth, and keep you feeling full. Also- read package and nutrition label, because there are 2 servings per cookie which can end up with you consuming more calories than you expected. Half a cookie does keep me full. I have seen them at GNS, and supplement stores. Can be purchased at LennyandLarrys.com

PROTEIN BROWNIE- This wasn’t a hard decision. It’s the “Eat Me Guilt Free” Brand. All of the flavors are mouth watering. I have tried other brands, and there is no comparison. They also have a powdered protein peanut butter that I add to all my shakes. This company is definitely not only creative, but talented! EATMEGUILTFREE.COM

GREEK YOGURT? Oikos is my favorite, taste wise and low calorie. Can be purchased at almost all supermarkets/grocery stores.

SEASONINGS?-Flavor God is all I will use. Low sodium, and tastes amazing. I use the whole seasoning line.

TEA?- I use Teami Tea. The nighttime one is a detox and the day one is used to help boost metabolism, and curb appetite. It gives me natural enegy and focus, and my workouts jut seem so much better. TEAMIBLENDS.COM

PRE WORKOUT(s)?- I use cellucor c4 and Celsius pre workout. Ive tried so many but these are the most beneficial. I order the cellucor from bodybuilding.com and the Celsius from Celsius.com

SHAKES? Quest, and Advanceplus, and cellucor are my top favorite brands. I order everything from BodyBuilding.com

SUPPLMEMENTS/PILLS- I like the line from NutraSumma. The vitamins are amazing. Nutrasumma.com

PROTEIN PANCAKES?- I have tried 3 or 4 brands. The best tasting one, with the least calories, least carbs, and lowest sugar definitely is Abs Protein Pancakes. The chocolate chip flavor is my favorite. ABSPANCAKES.COM

TOPPINGS/SIDES/SAUCES?- I have used almost all of the products form the Walden’s Farms line. Sauces, dressings, syrup, jelly, ETC. zero calorie, and zero sugar. Yes they are almost at all stores. I also occasionally order online.

Hope this helps guys! There are so many products for everything on the market. Like I said before, if you like what you are eating, or you have things that you look forward to eating or drinking while on a journey to become healthier…it makes it so much easier to stick with.

I am beyond excited to tell everyone that I am part of an amazing team @glp_fitness which is a great company. This company works very hard to help everyone find their #confidencefromwithin 😀 They have done an amazing job, going above and beyond to reach out to people and promote self love. I've fallen in love with what they are about.

Me going through massive weight loss, there have been lots of ups and downs and it took me years to find my own inner confidence. Now that I have found it, I can't wait to others find their own.

Thank you to the GLP FITNESS team, for asking to me be apart of this team for such a great cause.

This picture of me I am wearing 1 of the shirts from the clothing line that says "Girls Who Lift" and I will wear it proudly. 💪🏽🙌🏽

Hello everyone! I hope you are all enjoying your summer. I know I sure am. Getting to spend a few of my Saturdays relaxing on the beach, which to me is one of the best feelings because my life being so nonstop, I never really get the chance to relax, which is why I am taking a few hours every other weekend to be on a beach chair, with my headphones in and my eyes closed. J

Ok, Ok, let me get to the point. This blog is all about setting a record straight. So many times people get being overweight confused with being unhealthy. YES, being overweight, or obese, etc can make you unhealthy…..but it doesn’t make you too much more than someone who doesn’t have a weight problem that doesn’t take care of their health. Health is NOT a weight. A doctor can tell me I am still 30-40 lbs overweight for my age and height, and I can be so much more healthier than a person who does not have a weight problem.

Health is not just a word, or something you learn in school. Its about what you put in your body. Its about exercise. There’s not just nutritional health. There is mental health. There is physical health. And you know what can help make you healthy in every aspect? EXERCISE and HEALTHY FOODS. (This shouldn’t be a shocker, lol) There are so many benefits of exercise, that you probably don’t even realize. Adding in exercise everyday helps to increase your energy, make you more productive and you end up getting more done. For lots of people, exercise actually helps people to relax more later. To some people they turn to a quick exercise before bed, rather than melatonin or a sleeping pill.

NOW, I’m not sure if any of you suffer from anxiety. I know I do. I can honestly admit that I suffer from bad anxiety, and panic attacks. You might be surprised to learn that the chemicals released during and after exercise can help those of us with anxiety disorders.

Working out between the ages of 25-45 boosts chemicals in your brain that support memory loss when you are older, and even Alzheimer’s. No it cant prevent it, but it can help the decline.

There are so many people who turn to exercise as a way to get over an addiction. An addiction of drugs, alcohol, sex, food, ETC. Working out daily has more mental and physical benefits than just the physical changes you see in your body.

As far as physical benefits? Being overweight or not, exercise helps to keep your muscles, bones and joints healthy. If you are overweight and you are losing weight, you have no idea how much pressure and workload you are taking off your body to perform day to day tasks. Exercise helps the risk of cardiovascular diseases, cancer, and many other diseases and disorders including diabetes. This goes hand in hand with good nutrition. An overall healthy diet lowers your risk for not just diseases but heart attacks and strokes.

Regardless of your weight and age, exercise and eating healthy have so many benefits. Just because you do not have a weight problem, does not mean that you aren’t at risk for health problems. Even if this doesn’t apply to you, and you are on the right track, TRY to help someone else out. Try to teach them about what harm they could be doing to their body and what benefits exercise and healthy eating has on your body mentally and physically.

Don’t get so caught up in thinking that skinny means healthy. It doesn’t. if you are over weight, your body internally and physically can be stronger than the person next to you. You can out run that person on the treadmill for all you know. Just take care of your health and try to spread the awareness. Always realize that not everyone in the gym is there on a weight loss process. Many are there just to maintain good health, which in my opinion is amazing.

Hi Guys! I hope you all enjoyed your holiday weekend! Now…I get lots of emails and messages from women about what kinds of squats there are, how to do them, ETC. Here are a bunch, I do some if not most of them. There are tons more out there but I figured I would list the most beneficial ones. If you are not sure form reading the description, please YouTube them or ask a professional to assist you so that you do not get injured.

I hope this answers lots of the questions you guys ask!

PS- for those who do not know, squats work your lower body!

(Quads, Glutes, Hamstrings, ETC) adding things to your squats like ball throws will help to also work your upper body at same time! Ladies, squats do work! I have seen such a significant difference in my butt! The size, shape, ETC! Squatting is an exercise you don’t want to skip!

In the mean time… here’s a list of a few of the many different types of squats outside of the normal ones!

Sumo Squat

(Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest. Squat down as low as you can, keeping your heels on the ground and your back straight. Press back up to standing)- you can also add dumbbell, medicine ball or sand bag.

Single-Leg Squat

(Start in the beginning squat position. Lift your left leg up, bending the knee slightly to get your foot off the ground. You can hold your raised foot slightly in front or behind you depending on whatever feels more steady. Using only your right leg, lower yourself down as far as is comfortable. Return upright. Try not to put your left foot down between reps; you can use a wall or chair for support if needed. Repeat on the other side)

Squat Ball throws

(Grab a medicine ball and stand with feet about hip-width apart and toes pointed outward slightly. Position your hands under the ball so that you are holding the ball at chest/neck level. This is the starting position. Begin exercise by squatting down so that your thighs are parallel with the ground and knees do not pass your toes. Come up out of the squat and push the medicine ball overhead so that the ball leaves your hands. Catch the ball and drop down into the next squat.)

Bodyweight Squat

(Stand straight up with your feet shoulder's width apart. While bending at the knees, push your hips out and bend down. Picture yourself sitting on a chair. Once your hips have become lined up with your knees, return back to starting position.)

In-N-Out Squats

(Begin with your feet about double shoulder-width apart or as comfortably spread apart as you can, while still maintaining a firm stance. Next, drop your butt down slightly while keeping your head up and a natural arch in your lower back . This is the starting position. Begin exercise like you would a jumping jack, except keep your arms out in front of you. Bring your feet together to about hip-width apart and immediately push off the ground and return to the starting position.)

Dumbbell Squat

(Stand up while grasping a dumbbell in each hand. Your palms should be facing the side of your legs. Your legs should be shoulder width apart with your toes pointed slightly out. Start to lower your torso by bending your knees. Continue moving down until your thighs are parallel to the floor. Raise your torso by pushing the floor with the heel of your foot as you straighten your legs. Move back into the starting position.)

Kettlebell Goblet Squat

(Take a kettle bell and hold it right under your chin with both hands. Stand with your feet a little wider then shoulder width apart. Squat down to a 90 degree angle and then stand back up)

Prisoner Squat

(Stand tall with chest out and back straight. Feet should be slightly wider than shoulder-width. Place fingers behind your head and pull elbows back so that they are in line with your body. This is the starting position. Begin exercise by pushing hips back and bending at the knees into a squat. Squat as low as you can, pause, then push yourself back up as quickly as possible in good form. )

Speed Squat

(Using a squat rack, position yourself so that a barbell is behind your shoulders and slightly below your neck. Grasp the barbell so that your hands are wider than shoulder width apart and your palms are facing forward. Step away from the rack and place your feet shoulder width apart with your toes pointing slightly outward. This is your starting position. While remaining upright, inhale and bend your legs into a squat position until your thighs are parallel with the floor. Without pausing, exhale and reverse the movement, pushing off with your legs and returning to the starting position. Immediately repeat the movement for a complete set.) these are the ones I found online a long time ago and this is how I learned. And hese are the ones I found online a long time ago and this is how I learned. Believe it or not I have learned and taught myself almost all of my gym routines from things that I found online. Happy squattttting!

Squat Pulses

(Perform a basic squat, but instead of returning to standing, stay in the lowest part of your squat with your thighs parallel to the ground and move up and down, keeping the movement small (a few inches up or down) and fast.)

Chair Squat

(Stand with your feet and legs together. Sit backward and down, pushing your hips out behind you. Lift your arms as high as you can, taking care not to let your chest drop. You can return to standing and repeat the squat, or for more of a challenge, hold it.)

Curtsy Squat

(Stand with your feet hip width apart and hands on hips. Move your right foot behind your left leg, as far past your left foot as is comfortable. Using a "curtsy" motion, squat down. Keep your weight in the front leg. Return to standing.)

Butt-To-Heels Squat

(Stand with your feet close together, arms out straight in front of you. Bend your knees and lower down until your butt is touching your heels. Your heels will come off the ground and your knees will be way forward past your toes. That's OK! As you squat down, lower your arms and lightly brush your fingers on the ground. Raise your arms back to shoulder height as you return to standing.)

Squat Jacks

(Start in a squat position. Jump your legs out like you would with a jumping jack but stay low in the squat. Jump your feet back in together. Don't come out of the squat until you've finished all your reps!)

Russian-Squat Jumps

(Start as you would for a Sumo squat with your legs wide and toes pointing slightly out. Arms can be on top of your head or crossed in front of you at shoulder height. Lower down into a low squat. Transfer all your weight to your left foot while kicking your right foot out to the side. Then switch your weight to your right foot and kick your left leg out to the side. For more work, add a slight jump with each weigh transfer)

Resistance- Band Squats

(Loop a resistance band around your legs, just under your knees. Keeping your knees stable by pushing out against the band (that's the hard part!), lower down into a squat until your thighs are parallel to the ground. Take one step to the left while maintaining your squat. Step back on the left. Keep switching sides or do all one side and then repeat on the other.)

(Place a barbell behind your head and slightly below your neck. Grasp the barbell with wide arms and palms facing forward. Stand with your feet very wide apart. Keep a straight back as you inhale and bend your legs to lower your torso down into a squat. Stop when your upper legs go slightly beyond being parallel to the floor. Reverse the motion and return back to the starting position.)

Criss-Cross Squat

(Stand with feet a little wider than shoulder-width apart. Squat down. As you come up out of the squat criss-cross your feet in the air. Immediately spread your feet apart again to prepare for the next squat. This completes one rep

Hey guys! If you follow me on Instagram, you will see that I have been posting pics about a tea that I have been drinking by the company called TEAMI BLENDS. I've gotten lots of emails about this so I figured I would clear this up. I did not use the tea during my weight loss process. Drinking a tea cannot make you skinny. Regardless of what you read or what you are told. My weight was lost with exercise, and healthy eating. I've only been using ths tea in the last month or so. I will say that it does help with any bloating feeling... And it does serve as a very good detox to rid your body of any toxins. I also love the way it tastes. Not to mention the way it makes me feel. There is nothing wrong with adding supplements to your journey.

Just wanted to clear some things up. A lot of times people get the wrong impression.

Hey guys! If you follow me on Instagram, you will see that I have been posting pics about a tea that I have been drinking by the company called TEAMI BLENDS. I've gotten lots of emails about this so I figured I would clear this up. I did not use the tea during my weight loss process. Drinking a tea cannot make you skinny. Regardless of what you read or what you are told. My weight was lost with exercise, and healthy eating. I've only been using ths tea in the last month or so. I will say that it does help with any bloating feeling... And it does serve as a very good detox to rid your body of any toxins. I also love the way it tastes. Not to mention the way it makes me feel. There is nothing wrong with adding supplements to your journey.

Just wanted to clear some things up. A lot of times people get the wrong impression.

Okay, okay, okay ill admit…working out in the morning before work is NOT easy. Depending on what time you need to get up makes it even harder too. Because I start work early, if I want to work out in them morning, I need to be up at 3:45 am. Insane? VERY. But its so worth it. the feeling of accomplishment you get when you are done is seriously one of the best feelings. You drive home feeling like the incredible hulk lol. The day just goes by quicker, you have so much more energy and you are so much more awake!

Here are some tips for getting in an early morning workout, hopefully they can help you because this is what works for me.

Prep your clothes before you go to bed. –I pick out what im going to wear, and leave it on top of my dresser. Fill your water bottle and have it in the fridge…. Im a “plan-ahead” type person, and I always stick to a schedule…so intense that any inconvenience or change will drive me crazy, lol but that’s what has made me successful with getting things done.

Make it a habit. After a few weeks, it becomes a routine.

Don’t put the alarm clock close to you. I put mine on my desk, that way I have to get up to turn it off! (whatever it takes)

When you alarm goes off, get up, turn it off and turn on the lights. Once lights are on…that’s the golden sign that you are not going to get back in bed.

Plan your breakfast the night before, and make it something you look forward to eating!

Leave motivational pot it notes around the house and in the car.

Make your before pic your screen saver on your phone.

Start slow, take your time easing yourself into the morning workouts. Start with 2 times a week, build is up to 3 or 4, then 5 or 6.

Don’t count on anyone but yourself. Having a gym buddy is a great thing, I love it… BUT don’t count on them for your goals. You are in charge of yourself. If they cant go, or they quit, it could play a role on your motivation. See it as “I’m going to workout, and you can join me”. that’s setting the tone with the mentality as “with or without anyone, I’m doing this for me”

NOW let me tell you the benefits of working out in the morning.

First off, you feel better all day. Like I said previously, you feel energized, focused, and less stressed.

You get a better workout than you would in the afternoon, because during the day you start thinking about everything you have to do after work, or things that would get in the way.

You find yourself wanting to eat healthier all day long, because you wont want to ruin the hard work you put in.

You could burn more fat. Lots fo studies show that you can burn 20% more fat if you workout before your 1st meal, also helps to jump start your metabolism. You burn way more calories throughout the day when you do a morning workout than you would if you did an evening workout.

The gym is almost always empty. You wont have to worry about a machine being taken. You will also have less distractions. Nobody will be up at that time texting you, or calling you. The gym will be your main focus!!